Episode 64: Moving Meditation | Hips

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Today we’ll focus on hip mobility. Modify suggested movementas your body needs. Begin lying on your back, feet planted on the ground,hip-width apart. Find a deep breath in, deep breath out. As you breathe in,feel your belly rise with your inhale, fall with your exhale. On your nextexhale, actively press your lower back toward the ground, engaging lowerabdominal muscles. Relax, inhale. Exhale, press the low back toward the ground,tilting the pelvis back. Inhale, relax, feeling a gentle tilt of your pelvisforward. Once more on your own, moving with your breath. Next breath in, lift your knees up above your hips. Exhale,press your heels toward the ceiling, toward the sky. As you breathe in, gentlyrotate your heels in toes out. Exhale, rotate toes in, heels out. Alternateexternal and internal hip rotation. Inhale, external, toes out, heels in.Exhale, internal, toes in, heels out. Once more, on your own, with your breath.Supine twist. Feet planted on the ground or knees above yourhips, let your knees fall to one side, gazing up or opposite your knees. Stayfor two deep breaths in and out through your nose. Arms open to a T or handsresting on your body. Relax your shoulders. Relax your face, fingers, toes. Nextinhale, bring your knees back to center. Exhale, let your knees fall to theother side, gazing up or opposite your knees. Breathe, relaxing whatever youcan.Bringing your knees back to center, roll to one side, orrock up to seated. Bing the soles of your feet together, let your kneesbutterfly, bound angle pose. Resting your hands over your shins, peace fingers(Index and middle finger) wrapped around your big toes, or hands under yourfeet, inhale sitting tall. Exhale, hinge at your hips to a gentle fold, drawingyour chest toward you, easing your shoulders back. Rise up to a tall seat, inhale. Extend your legs long, deepbreath in. As you exhale, make your way onto your back. Plant your feet on the ground.Cross right ankle over left thigh, let your right knee open to the right in afigure four. Supine half-pigeon. Feel free to keep your left foot anchored tothe ground or lift your legs up toward your chest, resting your hands over yourright shin or clasping fingers behind your left thigh to draw your legs towardyou for a stretch through your outer hip and glute. Breathe.Next exhale, plant both feet on the ground. Switch. Leftankle over right thigh. Same options. Right foot on the ground or legs lifted.Hands on the left shin or clasped behind your right thigh. Notice the stretch.Breathe.Next exhale, plant both feet on the ground. Extend your legslong, reach your arms up overhead, full body stretch. Inhale. Exhale, rest yourarms alongside your body, letting your feet fall open. Notice the sensation throughyour hips. Notice any difference in sensation from left hip to right hip.Observe the connection of hips to thighs. Noticing sensation at the joint. Deepbreath in. Deep breath out. Next inhale, imagine bringing air in from the tipsof your toes to the top of your hips and up to your belly, feeling your bellyrise. As you breathe out, imagine sending your breath down from hips to toes,feeling your belly fall. Notice thoughts or emotions that arrive. Feel what arrives, letgo whatever you can. Breathe. Rest here, or move into your day with renewedmobility and strength. Thank you for moving with me. Peace. Written + Performed by Jessica Haessly